2012 Daily Dish Postings

[ami]

Save Time in the Kitchen

Making healthy, South Beach Diet–friendly meals doesn’t have to take up a lot of your time. There are many ways you can shave off minutes in the kitchen and still eat nutritious, delicious food. It’s just a matter of having the recipes and ingredients well in hand before you start cooking, doing some prep ahead of time, and learning a few other shortcuts. So, if you’re feeling overwhelmed by the idea of preparing healthy meals, here are some simple time-saving tricks to help you get started:

As soon as you get home from the grocery store, prep fruits and veggies and separate them into individual containers to refrigerate or freeze and use during the week. Always keep a bag of prewashed greens on hand to create a healthy salad in minutes.
Instead of mincing garlic each time you need it, throw a lot of whole cloves into the food processor. Refrigerate in an airtight container and use within one week.
Cook once so you can eat twice (or more). On Sunday, for example, prepare enough food for two or three meals so you can refrigerate or freeze some in microwavable containers and enjoy throughout the week (and take a night or two off from cooking). If you’re grilling, prepare extra for lunch the next day.
Stock up on ready-to-eat foods, like canned or pouched light tuna, plain low-fat or nonfat yogurt, or ready-made hummus, to grab for on-the-go snacks.
Prepare veggie crudités once a week and keep them in plastic bags or airtight containers in the fridge to snack on or to add to soups, salads, and more.
Clean as you cook — rather than stacking the dishes in the sink to deal with after dinner, get a head start on the mess by washing pots, pans, bowls, and other kitchen utensils as you’re preparing the meal.

[ami]

5 Smart Ways to Beat Backsliding

Let’s face it: We all sometimes give in to temptations, especially when it comes to food. So if you occasionally slip up while following the South Beach Diet, does it mean you've failed? Not even close! Everyone is bound to have moments of weakness, and the good news is that you can get back on track easily. The simple fix? If your indulgences cause you to put on a few pounds or experience cravings, move back to Phase 1 for a little while, or simply cut back on carbs. Once you've lost the added weight and controlled your cravings, you can pick up where you left off.

If you find yourself having trouble sticking with your diet on a regular basis, try these tips to avoid temptation:

Skip the chip and cookie aisles at the grocery store and focus on healthier foods, like vegetables, reduced-fat dairy and eggs, lean cuts of beef, pork, lamb, poultry, and seafood, whole grains and fruits (Phase 2), and healthy fats, such as extra-virgin olive oil, nuts, and avocado.
Empty your cupboards and refrigerator of all the unhealthy foods that trigger your cravings.
When going out to eat, don't be tempted by even looking at the dessert menu. Instead, plan on eating a serving of sugar-free gelatin, a ricotta crème dessert, or some fat-free Greek yogurt when you get home.
Always carry a healthy snack with you, so when temptations come your way, you can eat something nutritious to distract yourself. Pack grab-and-go snacks, like a reduced-fat cheese stick, or veggies like celery, cucumbers, peppers, and grape tomatoes, which you can enjoy with an individual container of hummus, or a protein- and fiber-rich South Beach Diet 100-Calorie Snack Bar or a Protein Fit Cereal Bar on Phase 2. Or, prepare your own nut mix: Season 1/4 cup of nuts with a little cayenne or cumin for a boost of flavor.
If someone gives you an indulgent present, like a box of chocolates or your favorite cookies, don’t be tempted. Bring it in to work, or give it to a neighbor or friend.

[ami]

Top 13 Snack Ideas With Crunch

Craving something crunchy? Give up the chips, and go for a healthier choice, like nuts, seeds, or raw veggies — or one of our new nutritionally balanced South Beach Diet snack or cereal bars. Here are some Phase-specific snack suggestions that pack a crunch!

Phase 1 Snacks

Raw veggies — including green or red bell peppers, cauliflower and broccoli florets, or jícama sticks. Serve with reduced-fat cheese, nonfat Greek yogurt, or a bean-based dip (or offer a South Beach Diet–friendly dressing as an accompaniment)
Celery sticks with 2 tablespoons natural no-sugar-added peanut butter (count toward your daily nut/seed allowance)
Soy nuts or dry-roasted edamame (count 1/4 cup toward your daily nut/seed allowance)
Almonds, walnuts, cashews, hazelnuts, pistachios, dry-roasted peanuts, or other nuts (limit to one 1/4-cup serving once a day, which can be counted toward your daily nut/seed allowance)
Sunflower seeds and pumpkin seeds (count 1 ounce or 3 tablespoons toward your daily nut/seed allowance)

Phases 2 and 3 Snacks

Carrot sticks
Whole-grain crackers (3 g or more fiber per ounce)
High-fiber, low-sugar, whole-grain cereal (choose a low-sugar brand with 5 g or more fiber per serving)
Air-popped or microwavable popcorn (3 cups; check the label to be sure it doesn't contain trans fats)
Apple or pear slices
Frozen grapes
Toasted whole-wheat pita bread (choose varieties with 3 g fiber per pita), cut into triangles; enjoy with an individual container of hummus
Toasted whole-wheat or whole-grain tortillas or wraps, cut into triangles; serve with salsa or a bean-based dip
100-Calorie South Beach Diet Snack Bar or a Protein Fit Cereal Bar

Remember, you can also enjoy Phase 1 snacks on Phases 2 and 3

[ami]

Healthy Cinco de Mayo Guidelines

Music, dancing, colorful decorations, and festive food are all part of Cinco de Mayo, the Mexican holiday celebrated today, which commemorates the country’s victory over the French army during the Battle of Puebla back in 1862. It’s a spirited occasion that is fun to celebrate with a fabulous Mexican meal and a big group of friends.

If you love Mexican food — you’re in luck! This cuisine can easily be part of the South Beach Diet when each dish is prepared with the freshest, healthiest ingredients, such as avocado, tomatoes, and fresh lime juice. Whether you’re hosting a fiesta or dining out at a Mexican restaurant, here are some healthy guidelines to help you stay on track:

Opt for lean grilled meat, skinless chicken breast, or seafood. Grilled meat and seafood dishes, such as carne asada (grilled meat), mole pollo (boned chicken breast served in a hot and spicy sauce), mojo pollo (chicken in a tangy citrus sauce), and camarones de hacha (shrimp sautéed in red and green tomato sauce) are healthy choices.


Skip the corn tortilla shells. When on Phase 2, choose whole-wheat or multigrain tortillas or wraps (if you’re dining out, ask the server if the restaurant offers them; if not, just eat the filling). Make sure to purchase tortillas that are 100 percent whole grain and contain no trans fats or saturated fats.


Enjoy a side of black or pinto (red) beans. Frijoles, or beans, are a signature ingredient in many Mexican recipes. Beans are rich in fiber, protein, and B vitamins. Avoid refried beans because they tend to be made with lard, which is high in saturated fat.


Choose healthy toppings and condiments. Go for reduced-fat sour cream, guacamole, and fresh salsa. Guacamole is traditionally made with avocado, which is rich in heart-healthy monounsaturated fats, fiber, and vitamin E. Salsa is a nutrient-dense condiment that is mainly made with tomatoes, which are a good source of the antioxidant lycopene. Make your own salsa at home or, if using jarred, avoid products with added sugars.


Drink a homemade margarita. Starting on Phase 2, you can blend a refreshing margarita at home, using fresh lime juice, a little granular sugar substitute, and 1 1/2 ounces of tequila. Or, you can opt for a sugar-free, lemon-lime-flavored powdered drink mix. Be sure to drink with your meal to help with the absorption of alcohol and drink alcohol in moderation — that means limiting yourself to one margarita if you’re a woman or two if you’re a man. Or, if you prefer to avoid alcohol, enjoy unlimited seltzer with lemon or lime or sugar-free soda.


Steer clear of fat-laden Mexican foods. For example, stay away from deep-fried tortilla chips; anything topped with full-fat cheese or regular sour cream; chimichangas (deep-fried flour tortillas filled with meat and cheese); the Mexican sausage called chorizo; and deep-fried taco-shell bowls.

[ami]

17 Smart Snacks for the Office

When the mid-morning or afternoon lull sets in at the office, do you find yourself reaching for something unhealthy to munch on? One of the lessons you learn on the South Beach Diet is how important it is to snack on the right foods. Healthy snacks can help normalize your blood-sugar levels at crucial points in the day. Reducing swings in blood sugar also helps to curb cravings and keep you on a successful weight-loss track. The best finger foods to have on hand? Cut-up veggies, nuts, part-skim cheese sticks, and (on Phase 2) fruit are all great choices whenever you have the urge to snack. But there are many more options as well. Make sure to stock your desk drawer or office fridge with some of these simple, healthy snacks:

Phase 1

Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or 2 tablespoons of natural peanut butter for dipping.
Lean deli meats (turkey or chicken breast, roast beef, boiled ham)
Part-skim mozzarella cheese sticks
Nuts (15 almonds, 20 peanuts, or 30 pistachios is a serving), but be sure to stick to one serving; count these toward your daily nut/seed allowance
Cottage cheese (reduced-fat or fat-free) with salsa or chopped cucumber added
Dry-roasted or boiled, ready-to-eat edamame (green soybeans)
Sunflower seeds (3-tablespoon serving; count these toward your daily nut/seed allowance)
Greek yogurt (plain, fat-free)
Tomato juice or vegetable-juice blend, single-serving cans
Water-packed light tuna or salmon (individual cans or pouches)

On Phase 2, you can enjoy all of the above, plus…

Carrot sticks with a yogurt-and-herb dip
Artificially sweetened low-fat or nonfat flavored yogurt
A few whole-grain crackers with reduced-fat cheese
A serving of high-fiber whole-grain cereal (a great snack without milk)
Dried apricot halves with almonds (7 apricot halves and 7 almonds), but be sure to count the almonds toward your daily nut/seed allowance
Trans-fat-free microwavable popcorn, individual pack (look for varieties that are made with canola oil)
If you don't have time to prepare a snack, a 100-Calorie Snack Bar or Protein Fit Cereal Bar from the new line of South Beach Diet Bars is a convenient option.

[ami]

How to Pack a Healthy Picnic

There’s no holiday that kicks off a season quite like Memorial Day. This year, why not celebrate by planning a healthy picnic with family and friends? From crunchy vegetables and juicy fruits to reduced-fat cheeses, lean sandwich meats, chilled soups, summery salads, and whole-grain breads and wraps, it’s easy to pack a South Beach Diet-friendly picnic. But because these foods are perishable, you need to tote them with care. Here are some tips for packing the perfect picnic:

Wash your produce. All fresh fruits and vegetables should be thoroughly washed with cold water and dried well before you pack them. Apples, grapes, apricots, peaches, carrots, snap peas, and celery sticks are great picnic-friendly options.


Choose lean cuts of deli meat, such as fat-free or low-fat reduced-sodium ham, turkey or chicken breast, or lean roast beef. If you’re on Phase 1, skip the sandwich bread and serve cold cuts in a salad or in lettuce leaves for a roll-up; on Phases 2 and 3, enjoy them in sandwiches made with whole-wheat or whole-grain bread.


Go for refreshing soups and salads. Summery soups and salads make great picnic additions. Try a cold gazpacho soup or a big mixed green or Caesar salad. You can also take along a sweet potato salad, whole-wheat macaroni salad, and a fresh fruit salad to complement your sandwiches. Salads that use yogurt or vinaigrette dressing can be dressed when you get to your picnic spot. Be sure to pack soups and salads in plastic containers with tight-fitting lids.


Pack a cooler thoughtfully. If you plan to bring perishable food, it’s essential to keep it cold. Keep nonperishable items at the top of the cooler and perishable items, like fruits, veggies, reduced-fat cheese or other dairy, lean meats, soups, and salads, on the bottom. Line the bottom of the cooler with freezer packs to help keep food at the proper temperature. If you don’t own a freezer pack, try putting ice cubes into sealable plastic bags and place the food around them.


Toss any leftovers. To play it safe, even if you’ve been cautious with food handling and storage, discard any leftovers at the end of the picnic.

[ami]

4 Healthy On-the-Go Lunch Suggestions

When you’re trying to stick to a healthy eating plan, brown-bagging it to work can sometimes be a challenge. But with a little forethought, you can purchase and/or prepare South Beach Diet–friendly foods that will travel well, taste great, and keep you on track at lunchtime. Try these tasty suggestions for on-the-go lunches:

Enjoy a healthy sandwich. If you’re on Phase 1, forgo the bread and use lettuce to create a wrap for a roll-up sandwich instead. For Phase 2 traveling sandwiches, look for nutritious breads that will hold up well: 100% whole-wheat or whole-grain sliced bread, whole-wheat pitas, and whole-grain tortillas are terrific options. Whatever Phase you’re on, be sure to choose lean, reduced-sodium deli meats like turkey breast, chicken breast, roast beef, and ham. Also make sure to select varieties without added sugars (for instance, avoid honey-baked ham) and serve deli meats with South Beach Diet–friendly condiments like Dijon mustard or sugar-free salsa. Add reduced-fat cheese, if desired.
South Beach Diet tip: On any Phase, enjoy a meatless sandwich using tofu and grilled veggies, reduced-fat cheese, and/or hummus.


Prepare a hearty salad. Make a filling Cobb or chef salad for one or more using dark, leafy greens, tomatoes, cucumbers, avocado, reduced-fat cheese, turkey bacon, and/or lean deli meats. Divvy it up into separate air-tight containers for any family member on the go. Put the dressing in a separate small container to add just before eating.
South Beach Diet tip: Select a prepared salad dressing with fewer than 3 grams of sugar per 2-tablespoon serving, or create your own dressing using extra-virgin olive oil, Dijon mustard, balsamic vinegar or lemon or lime juice, garlic, and fresh herbs.


Consider soup. Lentil, split pea, and black bean soups are nutrient-dense, fiber-rich, satisfying choices, as are chilled soups made from cauliflower or broccoli. Other on-the-go choices include tomato or mushroom soup or a revitalizing chicken soup made with plenty of veggies. The great thing about soup is that you can prepare a big pot on a Sunday and it will still be good for a few days into the week. Cold soups also hold up well. Both hot and cold soups can be packed in a thermos for easy transport.
South Beach Diet tip: Opt for broth-based soups over cream-based ones, which can be high in saturated fat. On Phase 2, go for soups using brown rice or whole-wheat pasta instead of the refined white versions.


Pack a South Beach Diet Meal Bar. While the best choice is always whole foods, sometimes you just won’t have time to prepare an entire brown-bag lunch (or maybe it’s breakfast or dinner). When you’re racing, our South Beach Diet Meal Bars are a healthy and convenient option. They keep you feeling satisfied and energized when you’re on the go, so you’re not tempted to hit up fast-food chains for empty-calorie meals.
South Beach Diet tip: All South Beach Diet Bars, including our protein- and fiber-rich Meal Bars, can be enjoyed starting on Phase 2. Be sure to have some on hand, along with our snack and cereal bars, so you can stay on track whenever you’re eating on the run.

[ami]

Transform Your Kitchen for Better Health

Outer clutter is often a sign of inner clutter, or emotional turmoil, and it may be preventing you from moving forward in your goal to attain a healthier lifestyle. In his book, The South Beach Wake-Up Call, Dr. Arthur Agatston explains how being organized in the kitchen is essential for preparing healthy meals and avoiding the temptations of fast food and processed junk food. If you’ve been following the South Beach Diet, your kitchen is probably already in good shape, but sometimes bad habits can creep back in. Here are some tips for reorganizing your kitchen for better health:

Clean out your refrigerator. Has your fridge become a burial ground for last week’s leftovers and half-used, expired bottles of condiments? Are the produce drawers filled with rotting vegetables? Have half-eaten cartons of takeout food replaced trips to the farmers' market? If your fridge looks like this, it’s time for a makeover. Dump anything past its prime, and all junk food including any sugary or starchy processed foods, that may have crept in. Fill the fridge back up with plenty of fresh seasonal vegetables (cut some up so they’re available for snacks), fruits (Phase 2), lean meats, poultry, and seafood, reduced-fat cheeses (including part-skim mozzarella sticks), fat-free or low-fat milk, sugar-free beverages, and other healthy foods.

Deep-clean your freezer. Do you need an ice pick to rescue the food that’s languishing in the tundra of your freezer? Take everything out and examine it, tossing anything that has expired (including food you froze yourself), anything with freezer burn, and any frozen entrées or desserts high in saturated fat, sodium, or added sugars. This will free up your freezer for storing lean meats, poultry, seafood, vegetables, fruits (Phase 2), homemade broth, and any meals you make in advance and want to have on hand for later in the week. When shopping, look for the best buys on protein (and frozen veggies) with your freezer in mind.

Restock the pantry and cupboards. Eliminate all white flour, packaged products made with white flour, any baked goods made with refined white flour or refined whole-wheat flour, all sugary cereals, white rice (except basmati), white pasta, any condiments, dressings, or seasonings that contain added sugars, any solid vegetable shortening or hydrogenated or partially hydrogenated oils, any oils that have become rancid, any musty dried herbs and spices, powdered soup mixes, candy, chips, and other junk food, and anything else unhealthy you spy tucked away. Replace these items with South Beach Diet–friendly options, including South Beach Diet Sweet Delights and 100-Calorie Snack Bars as well as our Protein Fit Cereal and Meal Bars.

Take back your kitchen. Make it known that your kitchen is not a dumping ground. If your kitchen is the place where you or your family end up tossing old magazines, newspapers, work papers, backpacks, toys, and everything else that no one knows what to do with, you’ve got to reclaim your kitchen and make it a pleasant and functional place for preparing healthy meals. Clear the counters for meal prep and provide bins or other containers in which everyone can put their “stuff.” Also be sure your kitchen table and/or dining room table are cleared off so you can enjoy meals together as a family.


To learn more about de-cluttering your kitchen and the rest of your home to create a healthier lifestyle, order Dr. Agatston’s book, The South Beach Wake-Up Call, which is available wherever books are sold.

[ami]

6 Essential Grilling Tools

Grilling is a favorite summer cooking technique that enhances the flavor of many South Beach Diet dishes, including lean meat, skinless chicken breasts, fish and shellfish, veggies, and even fruits. Whether you’re already a grill master — or aspiring to become one — you’ll still benefit from using the right grilling utensils. Make sure you have the following equipment before you get started.

Long-handled metal tongs: A pair of extra-long tongs is essential for picking up and turning pieces of food on the grill. Metal tongs won't burn, and long ones will keep your hands at a safe distance from the heat. That said, many people like to wear a heatproof grilling glove as an extra precaution.


Long-handled two-prong fork: Like the tongs, a long fork is good for flipping large pieces of lean meat or poultry.


Metal spatula: This tool is especially helpful when flipping large, lean steaks or fillets of fish. Unlike tongs, a spatula will keep delicate food intact.


Basting brush: Use this tool to mop, or baste, foods with marinades. Look for a brush with heat-resistant silicone bristles that won’t shed. Since your brush may come into contact with raw meat, make sure you clean it well with soap and hot water before you baste veggies, fruits, or other foods.


Instant-read thermometer: This important tool works just as well in the backyard as it does in the kitchen. Use it to determine when your meat is cooked to perfection. Note: New USDA pork cooking guidelines suggest that cooking pork to an internal temperature of 145°F is now safe.


Grill racks and baskets: Perforated nonstick grill racks (also called grill toppers), grill baskets, and shaped fish baskets can be used to grill small or delicate vegetables and fruits, whole fish, shellfish, and more, ensuring that the food won’t slip through the grates or stick to the grill.

[ami]

Healthy Gifts for Dad

Father’s Day is just around the corner, and if you haven’t gotten Dad a gift already — there’s still time! Ties, coffee mugs, tools, and playing cards are thoughtful presents, but why not resist the ordinary and choose one that encourages a healthy lifestyle. Here are a few Father’s Day gift ideas that Dad is sure to appreciate:

A trial membership at the local gym. Most gyms and health clubs offer a trial membership (gratis, or for a small fee). You can also sign yourself and Dad up to take a class that you will both enjoy. Working out together creates a strong exercise support system, so both of you can keep each other on track.


Golf or tennis lessons. A few lessons with a pro might give Dad the encouragement and confidence to take up a new sport or improve his game. Playing tennis, golf, or any sport is also a great way to spend more time with each other and incite some healthy competition.


Grilling and barbecue set. Buy Dad a new grilling set — just in time for the summer season. Grilling is a healthy way to cook and enhance the flavors of your meals. Whether Dad’s a grill master or aspiring to be one, he will appreciate a new set of barbecue tools.


A healthy home-cooked meal. Rather than going out to dinner, cook Dad a healthy and delicious dinner at home using South Beach Diet–friendly ingredients. If he prefers a meat dish, grill a mouthwatering flank steak coated with a rub of paprika, coriander, cumin, oregano, and a little cayenne pepper. Pair it with a serving of grilled veggies like asparagus or bell peppers tossed with extra-virgin olive oil, a touch of balsamic, and lemon zest.


Go on a special outing. Treat Dad to a day or night out: Take him to see a movie or visit a local museum, or enjoy a walk through a nearby park together. Or how about a picnic, some fishing, or an overnight camping trip?

[ami]

5 Time-Saving Tools Every Kitchen Needs

Who doesn’t want to save time in the kitchen? Whether you’re slicing, dicing, whipping, or processing, having the right equipment is one of the easiest ways you can save on food preparation time. Good tools also play a part in helping you maintain a healthy diet. Since you’re following the South Beach Diet, you already know that cooking with nonstick skillets, saucepans, and griddles is essential if you want to cut back on fat. To cut back on prep time as well, we suggest taking advantage of these multi-purpose kitchen appliances and utensils. Here are some of our all-time favorites:

Sharp knives: Good sharp knives can really speed up food prep. And you don’t have to spend a fortune buying a matching 12-piece set, since you only really need four knives: a 3" or 4" paring knife for peeling, mincing, and slicing items; an 8" or 10" chef’s knife for chopping, dicing, mincing, slicing, julienning, and boning; an 8" or 10" carving knife with a slender blade; and a serrated bread knife (which you can also use for slicing tomatoes).

Kitchen scissors: If you’re always using your household shears for kitchen tasks, now is the time to buy a dedicated pair. You’ll find endless uses for them in your kitchen, from trimming the excess fat from poultry and beef to snipping the tough stems from kale.

Y-shaped peeler: With so many fancy peelers on the market, this old-fashioned gadget (with just one moving part) often gets overlooked. Because it easily follows the shape of any fruit or vegetable, it’s the fastest way to peel apples and sweet potatoes or create zucchini ribbons; it can also be used to shave cheese.
Mini food processor/blender: This indispensable gadget is available with a bowl capacity of 1 1/2 to 3 cups. It doesn’t take up much space on your counter and comes in handy for speedily chopping herbs, garlic, and nuts. It’s also great for grinding flaxseed or chia seed, making whole-wheat bread crumbs, and grating cheese.

Slow-cooker: Sometimes quicker cooking means slower cooking. With a slow cooker you can get a dinner going early in the day and forget about it until it’s time to eat. Slow cookers are good for preparing overnight steel-cut oatmeal, large-batch soups, chilies, pulled pork or beef, and stews.

[ami]

The Benefits of Eating Mediterranean Style

Heading out to dinner tonight but don’t know where to go? If you want to stick to your weight-loss goals while dining out, a good bet is to choose a Mediterranean-style restaurant. Here’s why: Cuisines from countries like Greece, Lebanon, Israel, and Turkey rely on fresh produce, nutrient-dense and fiber-rich vegetables, fruits, whole grains and legumes, healthy portions of lean poultry, beef, and seafood, and good fats from extra-virgin olive oil, nuts, and avocado — all of which are staples of the South Beach Diet.

Health Benefits of Mediterranean Foods
While research on the health benefits of Mediterranean-style eating is ongoing, some studies stand out. One is the PREDIMED study, which originally appeared in 2006 in the medical journal Annals of Internal Medicine. For this study, Spanish researchers gathered together more than 700 people at high risk for cardiovascular disease. They then compared those eating a Mediterranean-style diet (some with more olive oil, some with more nuts) to others following a low-fat diet. The results were noteworthy: Those on the Mediterranean diet had better blood sugar, better blood pressure, better LDL to HDL cholesterol ratios, and lower levels of C-reactive protein (a measure of inflammation) than those on the low-fat regimens.

And, as it turns out, they also lost weight. In a follow-up to the original study, researchers found that after three years of following a Mediterranean-style eating plan, study participants, especially those following the diet rich in olive oil, reduced their body weight and increased the levels of healthy, anti-inflammatory antioxidants in their blood (antioxidants help fight many diseases, including both heart disease and cancer). Since the basic principles of the South Beach Diet are similar to the Mediterranean way of eating, many people on our diet have experienced these same health benefits along with weight loss.

On the Menu
When you’re dining out at a Greek or Middle Eastern restaurant, go for dishes like kebabs made with lean grilled meat (like leg of lamb, sirloin steak, or skinless chicken breast) or seafood (such as shrimp, scallops, or salmon). For a healthy side dish, enjoy steamed vegetables on all Phases or whole-grain dishes like couscous and bulgur on Phase 2 and beyond. You can also choose dips like hummus or tzatziki (a yogurt, cucumber, and garlic dip) served with vegetable sticks or whole-wheat pita bread, depending on what Phase you are on. Many Mediterranean dishes also use flavorful blends of herbs and spices, adding to their appeal.

[ami]

Healthy Dishes for the Grill

Planning a South Beach Diet-style Fourth of July barbecue? There’s no need to miss out on your favorite Independence Day eats. Barbecued burgers and dogs, and grilled veggies and fruits (on Phase 2), can all be enjoyed on the South Beach Diet. We love grilling because it’s a healthy way to cook, and it makes it easy to stick to your eating plan. We’ll even throw in some classic summer-salad makeovers.

Hamburgers and Hot Dogs
South Beach Diet–style: When cooking up burgers, choose lean ground round or ground sirloin, ground turkey or chicken breast, or ground pork tenderloin. Salmon and tuna also make great patties. Starting on Phase 2, all hot dogs made with beef, pork, poultry, or soy can be enjoyed occasionally, as long as they are at least 97 percent fat-free (3 to 6 g fat per serving). Serve burgers or hot dogs on 100% whole-grain or whole-wheat buns on Phase 2. If you’re on Phase 1, use tomato slices, romaine lettuce leaves, or portobello mushroom caps as your burger “bun.” When it comes to toppings, skip sugary condiments like store-bought ketchup and go for sliced tomatoes, onions, or mustard. Or prepare your own condiments: try a sun-dried tomato mayonnaise or jalapeño salsa on any Phase.

Veggies
South Beach Diet–style: Grilled or steamed corn is a cookout favorite that is rich in vitamins and fiber, but because of its natural sugars, it should be avoided until Phase 3. For a nutritious and delicious alternative, prepare grilled vegetable kebabs. Marinate chopped pieces of zucchini or other summer squash, mushrooms, tomatoes, and bell peppers, with fresh lemon juice, chopped garlic, and extra-virgin olive oil. Place the veggies on skewers, in a grilling basket, or on a grill topper so they won’t fall through the grates.

Fruit
South Beach Diet–style: While summer fruit favorites like watermelon and pineapple should be avoided until Phase 3 because they contain natural sugars that can affect blood-sugar levels and cause cravings, there are many other delicious fruits that can still be enjoyed on Phase 2. Try making kebabs with peaches, plums, nectarines, and/or mangoes, and grill over medium heat. Keep an eye on the fruit and turn frequently so it doesn’t burn. If you like, melt dark chocolate for a delicious fruit fondue. Phase 1 dieters must avoid fruit but can enjoy a sugar-free Fudgsicle or popsicle as a sweet summer treat.

Summer Salads
South Beach Diet–style: If you’re on Phase 1, you’ll need to stick with a fresh green salad or a mixed bean salad for the time being. Add a variety of vegetables, like chopped bell peppers, onions, zucchini, and tomatoes. When you’re on Phase 2, use whole-wheat or whole-grain elbow pasta instead of the white-flour varieties for macaroni salad. Be sure to stick with 2 tablespoons of mayonnaise per serving when you’re making the dressing — or use low-fat or fat-free yogurt or vinegar and extra-virgin olive oil. Roasted bell peppers are also a nice addition. For a South Beach Diet–friendly potato salad, use sweet potatoes instead of white potatoes, and mix with nonfat or low-fat plain yogurt, scallions, chopped fresh basil, red-wine vinegar, and a touch of salt for a tasty dressing.

[ami]

4 Easy Summertime Desserts

Sweeten your summer evenings with desserts that are perfect “on the Beach.” It’s really very easy to prepare a nutritious and delicious summery dessert with just a few ingredients. Here are 4 easy summertime dessert ideas:

Create a chilled yogurt parfait. Creamy nonfat (0%) Greek yogurt makes a healthy substitute for ice cream in a parfait. On Phase 1, layer the yogurt with a quarter-cup of nuts of your choice. You can also mix the yogurt with vanilla or almond extract for flavor, sprinkle it with lime or lemon zest, or drizzle it with sugar-free chocolate syrup, if desired. Season with ground cinnamon or nutmeg additional flavor. When you’re on Phase 2, layer Greek yogurt with fresh summer fruit, such as strawberries, blueberries, peaches, or nectarines, or a combination.


Grill fruit kebabs. When on Phase 2, try grilling fruit, which caramelizes its natural sugars and enhances its flavor. Prepare a kebab using chunks of fresh fruit, such as apricots, plums, nectarines, mangoes, peaches, or strawberries on metal or soaked wooden skewers. Note that softer fruits like strawberries and apricots grill faster than harder ones, like peaches or nectarines. Sprinkle with ground cinnamon, or no-sugar-added chocolate powder. You can also melt dark chocolate to use for a delicious fondue.


Flavor with lemon or limes. Fresh lemon or lime juice and zest make great additions to many summer desserts. Try adding lemon or lime zest and vanilla extract to the classic Phase 1 Ricotta Crème dessert.


Prepare a frozen dessert. Freezing fruit is a great way to cool down on a warm summer evening. Get creative with your flavor combinations and experiment with summer fruits and herbs, such as mangoes with fresh basil or honeydew with fresh cilantro or mint. Prepare a homemade Italian ice by combining frozen raspberries, fresh mint leaves, lemon juice, and sugar-free syrup in a blender. Spoon the mixture into an ice cube tray and insert wooden ice pop sticks in the center of each. Place the trays in the freezer for 3 to 5 hours, until frozen. You can also add lemon zest or lemon juice to cheesecake or create your own lemon ices.

[ami]

The Season's Hottest Bathing Suits for Your Body Type

http://www.southbeachdiet.com/diet/bath ... 16#slide=7